Low FODMAP Moroccan Chicken Salad with Orange Dressing
Low FODMAP Moroccan Chicken Salad with Orange Dressing
This low FODMAP Moroccan inspired chicken salad is quick and easy to throw together. Each serve fits perfectly into a 500ml mason jar (preserving jar), which makes it super convenient to take to work!
If possible cook the chicken the night before so it is completely cool before you put it in the jars – this will stop the salad from wilting. Make sure you keep the salad cool to keep it fresh (frozen chiller pads are great for this, if you don’t have access to a fridge).
The flavours in the spice mix are inspired by the spices found in pre-made Moroccan spice mixes. Unfortunately, most pre-made Moroccan seasonings contain onion or garlic, so this recipe uses a homemade blend of FODMAP low FODMAP spices.
This yummy recipe is featured in my low FODMAP cookbook! Check out The Gut Friendly Cookbook now.
Ingredients
Make gluten freeMoroccan Chicken
garlic infused oil
FODMAP
Garlic infused oil is normally found in the oil section of your local supermarket or you can buy it online. It should be clear with no floating bits of garlic.
You can also make garlic infused oil at home by frying garlic cloves in cooking oil until they are golden and fragrant, then remove and discard the garlic before you continue cooking your meal. This is a low FODMAP way to capture the garlic flavour as the fructans can't leach into the oil.
ground cumin
Gluten Free
Orange Dressing
freshly squeezed orange juice
FODMAP
pure maple syrup
FODMAP
Salad
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Learn moreMethod
- Cut the chicken breast into cubes. Mix the garlic infused oil, cumin, coriander, paprika, turmeric, ground ginger, and white sugar together in a bowl. Then mix it through the chicken until the chicken is well coated. Season the chicken with salt and pepper.
- Heat a non-stick frypan over medium-high heat. Once hot add the diced chicken. Stir-fry the chicken for 3 to 4 minutes until the chicken is golden brown and cooked through. Place aside to cool. If possible do this step the night before, and allow the chicken to cool in the fridge.
- Make the orange dressing. Squeeze the juice out of the orange. Then mix together the olive oil, orange juice, maple syrup, red wine vinegar and salt. Season with a couple of grinds of black pepper.
- Prepare the salad ingredients. Peel and slice the cucumber. Deseed and dice the red bell peppers. Peel and separate the mandarins.
- If using mason jars, then place the salad ingredients into the jars in this order: orange dressing, red bell peppers, cucumber, chicken, lettuce leaves, and mandarin. Or place the ingredients in a bowl.
- If taking to work make sure you keep the mason jar upright, so the dressing doesn't spill and keep the salad chilled so it stays fresh.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until she f... Read more
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